Archives for November 2013

I’ve noticed that too many times in our lives, we miss all the good things that we have. Sometimes we get so caught up in wanting more for ourselves that we forget to appreciate what we do have. I know that we all have goals, plans, dreams, desires, etc., but we also have to live in the present moment. And the present is a special gift to be cherished. I want us to shift our patterns of operating from a place of lack and fear to acting from a place of love and abundance. We are always giving off energy. How amazing would it be to give off an energy of love? Of gratitude? Of warmth? Of constant thanksgiving? Of complete abundance? Think of the people you are attracted to; for me, I am drawn to people who smile; laugh; appreciate the good in their lives; help others; are genuinely kind; trust in God/a higher power/the universe. I like to surround myself with people who lift me up and love me just as I am. I want to be that person for everyone I know.

Wherever you are, if you are alive and breathing, if you are loved by at least one person, then you have much to be thankful for. I want you to take a break from worrying. Write your worries on a piece of paper. Look at them for one minute. And then rip them up. You are done worrying for the day. Now, make a gratitude list. Write, “I am thankful for…” and fill that list with whatever you are truly grateful for – friends, family, health, a warm bed, a roof over your head, comfortable clothing, a hot cup of soup, etc. Then say this affirmation: “We make magic constantly. Pause. Breathe. Notice. Praise. Repeat. You’ve come so, so, so far. Pour a cup of tea and brag to yourself. Truly, you’re a miracle creating the miraculous” – Kris Carr.

As Deepak Chopra and Oprah remind us in their amazing meditations, “I am my deepest desire” – say this, daily. You are blessed, abundant, radiant, and gorgeous. Go be grateful. Greet strangers with a smile. Hug your loved ones. Dance. Laugh. Sing out loud. Wear red lipstick. Let your hair down. Let the wind touch your face. Be present. You are alive and you have so much to be grateful for. Namaste.

The holidays are the perfect time for us to gather with our families and friends, give thanks, and cherish the fulfilling relationships that we have in our lives. Unfortunately, the holidays have also become a time to overindulge in our favorite foods – so it’s great to be mindful about what we’re really celebrating, and how we can make a solid plan to prevent us from eating too much during this time of the year. We don’t have to gain weight this holiday season and then try to lose it come January 1, 2015. We also don’t have to starve ourselves, or deprive ourselves of foods we love. We can enjoy our favorite foods in a way that is healthy, especially if we try these few tips!

1. Eat Breakfast
You’ve heard it a million times: “Breakfast is the most important meal of the day.” Eating breakfast every day can help stop you from binging the rest of the day, especially if you have a dinner or special event to attend or host. If you’re hosting an event, I know you have lots to do: cook, clean, entertain guests, etc. but trust me, taking the time to eat a good, healthy breakfast will keep you full so you don’t overeat later. Try having a bowl of oatmeal with a nut butter, some cinnamon, and a natural sweetener like maple syrup. This should keep you full for a bit. You can also have a slice of toast with a nut butter and a warm cup of tea. If you are gluten-free, just use gluten-free oats or gluten-free toast. If you really want a filling breakfast, make a delicious tofu scramble and load up on vegetables (just be sure to use organic, non-gmo tofu :)).Whatever you love to have that is healthy and filling will be perfect.

2. Stay Hydrated
Sometimes we mistaken our thirst for hunger, so be sure to drink water throughout the day to prevent you from snacking, when all your body really needs is some water. A good rule of thumb to follow is that we should drink half our weight (pounds) in water (ounces). So if you weigh 140 pounds, for example, you should aim to drink 70 ounces of water a day. If that sounds like too much, try to work your way up to this – do not chug water just to get the recommended ounces! Instead, remember to stay hydrated at a rate that feels right to you.

3. Be Mindful When You’re Eating
Chew slowly and enjoy your food. On special occasions, such as Thanksgiving, I know it’s tempting to grab a gigantic plate and pile food high, but you’re not doing yourself a favor by doing so. Instead, reach for a decent sized plate, and fill it once. When you’re done eating from that plate, you’re done eating. As always, eat your vegetables! I’m sure you’ll have plenty of options, so eat salad, green beans, sweet potatoes, and other healthy options that are available – and then add more decadent items to your plate – in small portions. You’ll feel better if you eat healthy food, I promise.

4. Stay out of the Kitchen
It’s tempting to linger around the kitchen and look for treats. If your family is anything like mine, you’ll likely find tons of goods, so do yourself a favor and stay out!

5. Eat One Dessert
When you’re attending a special event, or hosting a dinner, pick one delicious looking dessert to enjoy and say no to the rest. Have a friend to split the dessert with you? Even better.

6. Exercise
Maintain your workout routine, even on days when you have parties to attend or host. Try getting a workout in before everyone arrives or you have to head to someone’s place for dinner. A simple walk or a 30 minute yoga session would be great. Treat yourself to an activity you love so you can have time for yourself and so that you can keep your body moving – the last thing you want to do is overeat and sit on the couch all day – believe me, it’s not a good idea!

7. Get Some RestI know it’s tempting to skimp on sleep because you have so much to do during the holidays, or because you’ve been traveling to see family and friends, but try your best to get a decent night’s sleep. By doing so, you’re already giving yourself an advantage, because when we sleep well and for a good amount of time (aim for 7-8 hours a night), we naturally crave less unhealthy foods. When we don’t sleep enough, we release more of the hormone ghrelin, which tells our bodies that we are hungry and who wants that? And, as if that isn’t bad enough, when we don’t get enough sleep we produce less of the hormone leptin, which tells our bodies that we are full – talk about a healthy eating and living disaster! Plan your day so that you will get enough rest.

I hope that these tips will help you enjoy your favorite foods this holiday season, without overdoing it. If you want my ultimate guide to achieving your ideal weight, you’ll want to sign up for one of my amazing programs and get started right away! Don’t let the holidays get the best of your waistline, start losing weight now! Contact me and we’ll talk about which one of these programs is perfect for you!

I recently signed up for Oprah and Deepak Chopra’s 21 day meditation challenge. I did a 21 day meditation challenge with them not too long ago, so when I saw that they were offering a new one so soon, I was really excited. As you know, I have been meditating more lately and it has worked wonders for me. Wherever you are in your life, even if you are already calm, peaceful, and happy, I encourage you to meditate. I feel that I have discovered more about myself and that I now have a tool that grounds me and quiets the chatter in my mind. I am confident you will uncover amazing things that meditation can do for you, too.

Here is a great quote from day 1 that I wanted to share with you all: “Our deepest, most heartfelt desires are like stars in a constellation…brilliant, twinkling lights that show us the way and create pathways to our true destinies. It is our soul’s mission to connect with, cherish, and realize our desires in order to live our lives to the fullest and make our greatest contributions to the world. In fulfilling our heart-held dreams we flourish, serving ourselves and others from a place of bliss, generosity, and love. Our journey starts at the beginning, in the center, as we go within to listen to our deepest truth.”

Each day, there is a new centering thought for our meditation. Our centering thought for day 1 is: “I am my deepest desire.” We meditated on this thought and you can, too. Find a quiet place where you can be alone and try meditating for 10 minutes today. Share your experience with me and others on this blog and I hope that you will achieve your deepest desire. Namaste.

Expressing your creativity may just be the health answer you’ve been looking for. Whether you are a dancer, singer, painter, poet, writer, drummer, guitar player, or pianist, taking time to be creative can make you healthier. Since there are plenty of ways to be creative, including blogging, gardening, making collages, acting, etc. find something you love that allows you to relax and be creative and do it! You will be amazed at how your mind and body will start to heal.

I often feel best when I write. For me, there are so many benefits to writing: I express how I truly feel, I tap into that part of me that makes me feel so happy, and I feel like I am telling my story. When I don’t write, the opposite happens. I become stressed, unhappy, and even anxious. If there’s one thing I can tell you with all sincerity is that you have to let that creative part of you shine so you can nurture yourself: mind, body, and spirit. There are no wrong answers with being creative – just do what you love!

I have been reading Dr. Lissa Rankin’s Mind Over Medicine where she lists several benefits to expressing yourself creativily. On page 114, she writes, “Health benefits of creative expression include improved sleep, better overall health, fewer doctor visits, less use of medication, and fewer vision problems. Creativity decreases symptoms of distress and improves quality of life for women with cancer; it strengthens positive feelings, alleviates distress, and helps clarify existential and spiritual issues; it lowers the risk of Alzheimer’s disease, reduces anxiety, and improves mood, social functioning, and self-esteem.” She confirms what I have been feeling all along, which is that we must value our creativity and take time to nourish that part of ourselves. With so much credit being given to doctors, lawyers, and engineers, we often forget how important it is for us to tap into our inner artist, writer, musician, etc. and let that part of us out so we can heal and be happy. (By the way, I think artists, musicians, and writers are an invaluable part of our society! I owe so much to the brilliant authors and actors who make me laugh and to the singers who move me with their incredible voices. To all the amazing creative minds who encourage me to tune everything out and just write, I’ll always be grateful.)

I like to give my clients a journal. They can use this to write gratitude lists, keep track of how certain foods make them feel, and write about anything they want. I give them journals because I feel that my clients are on a journey and this is a great time for them to write about how they feel: their hopes, dreams, desires – I want them to know that they can all come true and that they should be proud of themselves for working with a Health Coach who believes in them. I always remind them that they can and should also do what they love and tap into that creative part of themselves. In this way, I watch them heal, relax, and release some of the stress that they carry around. You would be amazed how much of a weight is lifted when we sing, knit, dance, paint, write, etc. – the world suddenly becomes a better place and that stress, anxiety, and depression we may have been feeling finally melts away.

Dr. Lissa Rankin goes on to write, “The health benefits of creativity are incredible – that’s just how creative expression affects the individual! Creativity also affects your work life, your relationships, your sexuality, your spirituality, and your mental health […] Even seemingly unrelated benefits may arise as the result of expressing yourself creativity, such as improved fertility” (p. 115-116). I always feel that we all have a story to tell; a book inside of us or maybe even a short story that needs to be written and shared. Whatever is burning inside of you, let it out. The cost of keeping it inside could be your health. The benefit? Your mental, emotional, spiritual, and even physical freedom – the start of finally being healthy and happy. Unlock your creativity. Pick up a pen, paint brush, or instrument and sing the song of your heart.

Is it time for you to work with a Health Coach? Prioritize your health and happiness and work with me! Schedule your free initial consultation and start living the life of your dreams. You will have my undivided attention as well as a unique, personal program that is customized for your needs. You’d be surprised how fun and freeing it can be to finally let yourself heal. Read more about my approach to wellness and health coaching here. Whatever you do, nourish yourself. Namaste.

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About Christina

Christina Tanios is a Certified Health Coach and a strong believer in the healing power of food. She received her training at the Institute for Integrative Nutrition in New York City. She leads workshops on nutrition and offers individual health and nutrition coaching to women.

Christina helps women lose weight, de-stress, meditate, develop breathing patterns that relax them, get clear skin, balance their hormones, find an exercise routine they love, and guides them as they make small but significant changes to their lifestyle that lead to health and happiness.

Contact her for your FREE 20 minute initial consultation by filling out the contact form at the top of this page.

Health and happiness are within your reach and she can't wait to help you achieve both. Namaste.

I work with so many women who think that self-care is a luxury and self-love is out of reach. They’ll prioritize everyone else’s needs before their own and before long they’re completely burnt out and struggling to love themselves. I know this struggle all too well because I was doing this same thing for so […]